Recipe description
July 20, 2026
Whole-grain toast with avocado and egg
Wholesome toast with avocado and egg supports gentle digestion and fiber.
Whole Grains
Easy Recipe
Quick Meal
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Fiber-rich ingredients from whole grain toast and avocado support gut health and satiety.
- Balanced with plant-forward fats and high-quality protein from eggs.
- Quick, practical breakfast or light meal with minimal processing.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bread, whole grain
2
slice
Avocado
1
piece
Egg
2
piece
Salt
0.25
teaspoon
Black pepper
0.125
teaspoon
Oil, olive
1
teaspoon
Instructions
1
Toast the whole grain bread slices until golden brown and crispy.
2
While the bread is toasting, cut the avocado in half, remove the pit, and scoop the flesh into a small bowl.
3
Mash the avocado with a fork to your desired consistency and season with a pinch of salt and pepper.
4
Heat a non-stick pan over medium heat and add olive oil. Crack the eggs into the pan and cook to your preference (sunny-side up or over-easy).
5
Spread the mashed avocado evenly onto the toasted bread slices.
6
Place one cooked egg on top of each avocado toast slice.
7
Season with additional salt and pepper to taste and serve immediately.
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Nutrition
290 kcal
Calories
12 g
Protein
20 g
Carbohydrates
7 g
Fiber
1 g
Sugar
19 g
Fat
4 g
Saturated fat
0.8 g
Salt
FAQ
Is this recipe gluten-free?
Not gluten-free unless you use gluten-free bread.
Can I use a different bread or substitute?
Yes—swap in sourdough, rye, or gluten-free bread as needed.
How ripe should the avocado be?
Medium to ripe; it should yield to gentle pressure but not be mushy.
Is this vegetarian or vegan?
It's vegetarian as written; to make it vegan, omit the egg or replace with a plant-based alternative.
What are the best ways to cook the eggs?
You can fry sunny-side up, cook them over-easy, or scramble them.
How should I store leftovers or prep ahead?
Avocado mash browns quickly—store it with lemon juice in an airtight container; refrigerate eggs separately and assemble just before serving.
How can I adjust for more fiber or protein?
Boost fiber with tomato, cucumber, or seeds; increase protein by adding another egg or serving with a plant-based yogurt or beans.
How many calories are in a serving?
About 290–320 kcal per serving, depending on bread and avocado size.
Is this dairy-free?
Yes, there’s no dairy in this recipe.
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